Walking vs. Cycling During a 50-Minute Lunch Break: Which is Better for Weight Loss?
Lunchtime in Gwanghwamun: Walking or Seoul Bike?
Working in Gwanghwamun, it's become a daily routine for me to take a walk or ride a Ttareungyi bike (aka Seoul bike, Seoul's public bike-sharing system) during my 50-minute lunch break. There are various routes, like taking a big loop around Deoksugung and Gyeongbokgung or walking along Cheonggyecheon Stream to Euljiro 3-ga. If I ride a Seoul bike, I can go as far as Dongdaemun or Samcheongdong. But I've got a question: "Which is better for weight loss, walking or cycling?"
When I look at my Apple Watch, it seems like I burn more calories when cycling, but my body sometimes feels more tired after walking, so I'm confused. That's why I researched and compared the two myself.
Comparison of Calorie Consumption
First, I compared the calorie consumption of walking and cycling:
- Walking: When walking at a normal pace, a person weighing 60kg burns about 240-300 calories per hour.
- Cycling: When cycling at a light pace, you can burn about 500-600 calories in the same amount of time.
Looking at the numbers alone, cycling is much more efficient. You can burn more calories in a shorter amount of time. However, there are a few variables to consider.
Exercise Intensity and Effects
Walking is a low-intensity aerobic exercise that puts little strain on joints and muscles, and it has a low risk of injury. It's a good exercise for maintaining a consistent routine over the long term. On the other hand, cycling is classified as a moderate-intensity exercise, and you can burn more calories in the same amount of time. It also helps strengthen your lower body muscles because it uses them more.
However, the intensity of cycling varies depending on the riding environment. When cycling on flat ground, the intensity is low, but if you go uphill or through a tunnel, the intensity increases and so does the amount of calories burned. On the other hand, walking is easy to maintain at a consistent pace, making it a good exercise to do steadily.
Walking or Cycling, Which is a Better Choice?
If your goal is rapid weight loss, cycling is more effective. This is because you can burn more calories in a shorter amount of time. However, walking is more accessible in that it has a low risk of injury and allows you the leisure to enjoy the surrounding scenery. Ultimately, the key is to choose an activity that you can enjoy consistently.
Personally, I think it's more important to choose an "enjoyable activity" rather than an "exercise" during the limited time of my lunch break. For example, if you choose to enjoy the scenery while walking around Deoksugung and Gyeongbokgung, or choose a route that takes you on a Seoul bike ride to Samcheongdong or the Yun Dong-ju Literature Museum, you can enjoy exercise and relaxation at the same time.
Recommended Routes
- Walking: Deoksugung → Gyeongbokgung route (approx. 50 minutes)
- Cycling: Gwanghwamun → Samcheongdong → Bukchon Hanok Village → Changdeokgung route (approx. 50 minutes)
In Conclusion...
If you want to maximize the effect of weight loss during your lunch break, cycling might be a better choice. However, walking is attractive in that it has a low risk of injury and allows you the leisure to enjoy the surrounding scenery. Ultimately, the key is to choose an activity that you can enjoy consistently.
What kind of exercise do you enjoy during your lunch break? Please share your opinions and recommended routes in the comments!
